CrossFit Wig Wag

CrossFit Wig Wag – CrossFit

Partner WOD TBD

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CrossFit Wig Wag – CrossFit

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Weightlifting

1 RM Hang Snatch (Total Weight)

Hang Snatch (1 Rep Max)

Metcon

Metcon (Time)

For Time:

10 Rounds

9 Deadlifts

6 Hang Snatches

3 Overhead Squats
Intent: Flirt with a weight that is moderate but not heavy for you. The rep scheme is low which will allow you to move fast even with moderate weight.

time cap: 10 mins

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (3 Rounds for reps)

AMRAP x 8min

6 Burpee Box Jumps

10 Thrusters

-rest 2 mins-

AMRAP x 6min

6 Burpee Box Jumps

10 Thrusters

-rest 2 mins-

AMRAP x 4mins

6 Burpee Box Jumps

10 Thrusters
Intent:

Each movement should be quick and weight should be light.

CrossFit Wig Wag – CrossFit

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Weightlifting

Metcon (Weight)

Press Complex:

1 Split Jerk + 1 Push Jerk

Metcon

Metcon (Calories)

AMRAP x 12

3 Rounds:

15 SDLHP

15 Push Presses

15 Wall Balls

In remaining time:

Max Machine Cals

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (Time)

4 Rounds:

80 Double Unders

40 Front Rack Lunges

20 HSPU

10 OH Lunges